Samantha had always struggled with feeling like she wasn't good enough. No matter how much praise she received from others, she would always find a way to dismiss it or believe that it wasn't genuine. This cognitive distortion had caused her to feel anxious and depressed, and it was starting to take a toll on her relationships and work.
One day, while running errands, Samantha ran into her therapist, Dr. T. She hadn't seen him in a few months, but she was grateful for the chance encounter. She told him about her struggles with feeling like she wasn't good enough, and how it was affecting her life.
Dr. T. listened carefully and then introduced Samantha to a cognitive defusion technique called "labeling your thoughts." He explained that by labeling her thoughts as "thoughts" or "mental events," Samantha could create some distance between herself and her cognitive distortion. He encouraged her to practice this technique whenever she noticed herself getting caught up in her thoughts.
Samantha was skeptical at first, but she decided to give it a try. The next time she found herself feeling like she wasn't good enough, she tried labeling her thoughts as "thoughts" instead of believing them to be true. She noticed that the intensity of her emotions began to lessen, and she felt more in control of her thoughts and feelings.
Over time, Samantha continued to practice this technique and found that it helped her to manage her cognitive distortion. She was able to appreciate herself more fully and enjoy her life without the constant worry that she wasn't good enough. She was grateful for the chance encounter with Dr. T., and for the techniques he had taught her to manage her mental health.